In this part of my Supplement Series posts I will talk all about protein powder. Specifically the benefits of whey protein, using protein powder if you are Paleo, when you should use it, brands of protein powder I recommend, and some recipes to incorporate protein powder into. Lets get started!
Whey Protein Benefits
Some experts dispute the validity of this post-workout window and necessity of carbs post-workout (protein is needed to initiate protein synthesis, so there is no big dispute about ingesting ample protein post-workout). Others point to research documenting a post-workout meal of carbs and protein was effective in facilitating increased muscle mass gains and muscle recovery, and in limiting muscle protein breakdown.
I choose to take my pre and post-workout nutrition seriously as I feel it helps improve my strength and recovery. Many elites lifters I have read articles from believe pre and post-workout nutrition is imperative to gaining muscle as well. So whether you do or do not believe you need to consume carbs along with protein or must eat within an hour of your workout, protein powder is a great supplement to have around when you need a quick source of protein post-workout or anytime during the day.
Protein Powder? But I'm Paleo...
YET IN MY OPINION, if you chose a high quality whey protein isolate or protein powder brand like I do that is 99% lactose free with no added sugar, I do not feel the 1% of lactose from dairy is ruining my paleo goals or giving me a dairy bloat due to lactose intolerance. I also have a hard time eating 135-145g (~1g/lb bodyweight) of protein everyday just from eggs, chicken, etc. and a protein shake or protein mixed with yogurt gives me 25-40g of protein without spending a lot of time preparing food and cleaning up. This is why after I was strict paleo for a while I decided to add back in protein powder to my supplements regime (plus protein shakes taste delicious!)
Best Times To Shake Up Some Protein
Simply put: having protein post-workout is the ideal time to have it in order to promote muscle growth and recovery.
In addition, whey protein can be used during any meal, like breakfast, if you are in a hurry and want to make sure you eat enough protein each day (with the goal of consuming 1 g per pound body weight) or have a satiating meal high in protein (common sense tells us a protein shake with fruit and fats would make you fuller then a bowl of corn flakes). Recipe ideas are in the last section of this post.
Best Brands
1. Trutein: absolutely the BEST tasting protein powder I have ever had. The Cinnabun flavor is amazing. Pumpkin Pie is also great and can be used in many recipes. If intense flavors are not your thing, their vanilla is yummy and mixes perfectly in my yogurt and shakes to give it a creamy vanilla flavor. Trutein is 99% lactose free and gluten free, and uses 40% whey protein 40% casein and 20% egg white for sustained release of protein throughout the day or post-workout to fuel protein synthesis. I rank this number one, and if you are looking for a new protein brand to try, this would be it!
2. Isopure: Isopure is 100% whey protein isolate, unlike Trutein which is a mix of different proteins. It is lactose free and gluten free, as well as carb free. They also add a bunch of vitamins and minerals into their protein powder. I really enjoyed the creamy vanilla flavor of Isopure after I found it at GNC. A downfall was the price for the amount of protein you get in a tub. If you are celiac or gluten free, my friend with celiac disease uses Isopure after I recommended it for her and she has had no complaints! So if you don't mind spending more due to dairy or gluten sensitivities this might be a great option for you.
3. Optimum Nutrition: the first brand of protein that I really liked. The flavor is not as comparable to Trutein or Isopure, but it tasted pretty decent, it's readily available at health stores, and is not very expensive or about the same as Trutein when comparing 5 lb tub prices. They make a "Natural 100% Whey Gold Standard" version of their protein that has no artificial flavors or sweeteners in it for those that are trying to avoid sucralose or aspartame. I recommended this to my friend who does not like sucralose sweetened foods and he was very pleased with this brand (he ordered the chocolate flavor).
Simple Recipes Using Protein Powder
My favorite post-workout shake:
1 scoop of protein (cinnabun or vanilla)
8-10 oz chocolate almond milk
1/2 a frozen banana
1 scoop of almond butter
2 ice cubes
Another great protein shake recipe:
1 scoop vanilla protein
8 oz unsweetened almond milk or coconut milk
1 small frozen banana
2-3 pitted dates
1/2 tsp cinnamon
3 ice cubes
"Green" Protein Boosted Smoothie: If you need a quick breakfast or pick me up midday, a green smoothie might be perfect for you. Adding some protein will keep you extra full!
Here are some smoothie ingredient ideas that you can play around with to your liking:
1 scoop vanilla protein
Big handful of baby spinach or kale
Frozen fruit like strawberries or mango
1 banana
1/2 an orange or 1 kiwi (washed with the skin for added fiber and nutrients)
1/2 cup greek yogurt
Chia or hemp seeds
1/2 an avocado (makes your smoothie creamy!)
Liquid choices: water, unsweetened almond milk, coconut milk, Fresh squeezed OJ
- Protein with mixed in with greek yogurt or oatmeal
- Protein Ice Cream: frozen banana as a base, vanilla extract, almonds or almond butter, splash of almond milk. Cinnamon or coconut flakes are optional add-ins.
- Protein Pancakes: this recipe will be a separate blog post!
- No Bake Protein Bars: also a separate recipe post coming soon!
Stay connected for my next Supplement Series Post about Fish Oil!
Never Quit Never Be Satisfied,
Leighann